The Cell Gym – WOD
Warm-up
Warm Up 2 (No Measure)
400m Run
Then:
3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10+10 Reverse Lunges (optional to add a little load with DBs or Plate)
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top
Mobility:
30 sec scorpion stretch
10 PVC pullovers
Strength
Deadlift (3@75%, 2@85%, 1@95%, 1@95%, 1@95%)
Metcon
Metcon (Time)
LIFE
4 rounds
15 dips on box
10 box jump 24/20
20 KB Swing 55/35
250m Row
Metcon (Time)
SPORT
4 Rounds
10 Ring dips
8 box jump 30/24
20 KB Swing 70/55
250 m Row
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